Problem-Solving — Dialectical Behavior Therapy

When Check the Facts has shown that the emotion fits a real problem, that problem must be solved, rather than using emotion-regulation techniques. A step-by-step process: define the problem concretely, generate options through brainstorming, evaluate and choose the best, build a concrete plan of action, carry it out, and assess the result.

Step-by-step guide

Define the problem concretely (not "I feel bad", but "I lost my job")
Brainstorm: any ideas without criticism, 5–10 minutes, the goal is volume
Evaluate the options: pros and cons, likelihood of working, cost
Choose one option or a combination
Build a concrete plan: step 1 — what, when, how; step 2.
Execute in order, adapting as needed
Assess the result: did it work? How much? What next?

When to use

When the emotion fits the real problem (after Check the Facts)
In any life difficulty (work, study, relationships, money)
As part of a chain analysis — what could have been done instead of the breakdown
In session and as homework

Key phrases

Your fear is justified — this is a real problem. Opposite Action will not help here. We need to solve it. So: what are all the options? [Brainstorm] Choose. What is the first concrete step?

Follow-up questions

Which option feels the most realistic right now?

What exactly will you do tomorrow? At what time?

What might get in the way? How will you handle it?

Alternative phrasings

Even if the solution is not perfect — what can be done right now?

Let us split the problem into parts: what can be solved this week?

Warnings

⚠️ Do not use it instead of Opposite Action when the emotion does not fit reality
⚠️ In an acute crisis it can be too cognitive — stabilize first
⚠️ In severe depression it requires extra motivational support

Source: Linehan, M. M. (1993, 2015). Adapted from D'Zurilla & Goldfried (1971)